Been doing a lot more rowing lately, really like it as I can bash out fair distances at a steady rate without feeling it much, been keeping it steady to get my form right before I plod on back to HIIT stuff. Anyway i've been getting pain in mid-lower back. I thought i'd get a similar pain as i do in my lower back when running maybe but it appears not, its a good 30cm higher, same sort of level as the lower ribs.

Anyway im trying to work out what the hell im doing to cause this pain as I feel I could go forever with it gone as I wouldnt need to worry about doing myself damage and general 'uncomfort.' Just to check, I should only really pull with the arms/lats once i get the bar past knee level ish? Simply use drive from the legs to get it to this point?

When I do the above I sometimes feel like im doing two movements, like i've straightened my legs then im doing an extra stretch back with the arms/lats. Im a tiny bugger so im right on the edge of the seat to get more range on the leg drive heh. Been looking at the concept2 webby and all but cant really find where my problem would fit in

So many people row badly in the gym it makes me want to scream. Common mistake rounding of back while ending the stroke (so you are close to the chain shaft).
Make absolutely sure you are not lifting your hands over your bend knees. This is wrong, it makes the rowing monumentally easy too.
Start - hands beyond knees, knees bent, back straight.
Middle - straighten out legs, power should be in legs. As legs straighten you move away from the chain shaft, you movement should be smooth.
End - pull back arms to chest, really flaring lats.

The bit where everyone goes wrong is on the return. They kinda shlop their hands back over knees. You lose all the power and rhythm of the stoke doing this. Your knees, should not come up until your hands are passed them. The stroke should be smooth, controlled and full of power. If it is you will not round your back either. It's much harder.

Put it like this, you should be in enough control you shouldn't need to strap your feet in.

/rant ends.

GymBunny wrote: Common mistake rounding of back while ending the stroke (so you are close to the chain shaft).

Cheers GB, the point you mention above is where I get confused. Everything that I look at seems to encourage you are 'hanging' forward 5-10degrees, which surely means your back is rounded? Think my problem is on the return as you mention, I do let my arms go forward first before bending the knees but even still probably bend the knees too early. Thanks for the advice, hopefully I can make it count!

GB is sounding spot on..I agree with the rant. Be worth asking Coop as well seeing as he is a rower...

Pingu wrote:GB is sounding spot on..I agree with the rant. Be worth asking Coop as well seeing as he is a rower...

Awesome idea that Pingu. PM Coop and get the rowing lowdown....I can't believe I actually typed that!

I love the rower...Used to hate it due to back pain. I watched some rowers at the gym once to see how they did it and now I only suffer from an absolutely dead arse. I can show you how I do it Nick if you want? I'm no pro, but I seem to have got better at my technique recently and it sounds spot on with GB's post.